Mode
Splits the weight between cost and protein efficiency.
L3 Chef-yTaste (placeholder) 8.5/10
Prep 12 min · Cook 0 min · Total 12 min
Tuna poke-style bowl
Updated 2026-10-08 - data v2026-10-08.2
Servings1
Nutrition
435 kcal Estimates
Percent of calories
- Protein per 100 kcal
- 9.4 g est.
- Cost
- $2.97 est.
- Cost per 10 g protein
- $0.73 est.
Recipe keys
- Pescatarian
- High Protein
- Budget
- Under 15 Min
- Dairy-Free
Why this recipe is worth the hype
- 41 g protein for about $2.97 (est.)
- Edamame adds a second protein without another can.
- Sesame oil does the work of a poke sauce.
- Cold bowls hold up in a lunch bag.
Ingredients
Amounts update with the serving control. Per serving is the base.
- Tuna, canned in water1 can (115 g)
- White rice, cooked0.67 cup (120 g)
- Edamame, cooked0.33 cup (50 g)
- Cucumberadded estimate0.5 cup (50 g)
- Sesame oiladded estimate1.5 tsp (6 g)
- Soy sauceadded estimate1.5 tsp (8 g)
- Sesame seedsadded estimate1 tsp (3 g)
- Scallionsadded estimate2 tbsp (10 g)
Steps
- Toss tuna with soy sauce and sesame oil.
- Layer rice, edamame, and cucumber in a bowl.
- Add the tuna and finish with scallions and sesame seeds.
Recipe ladder
L1 Basic
Tuna and rice bowl
- kcal +39 higher
- Protein 0 g lower
- Carbs +3 g higher
- Fat +2 g higher
- Cost +0.25 higher est.
- Time −4 min lower
474 kcal · $3.22 est.
L2 Upgraded
Spicy tuna rice bowl
- kcal −4 lower
- Protein −6 g lower
- Carbs −1 g lower
- Fat +2 g higher
- Cost 0.00 same est.
- Time −2 min lower
431 kcal · $2.96 est.
L3 Chef-y
Tuna poke-style bowl
Current level
435 kcal · $2.97 est.
Nutrition values are estimates computed from ingredient weights. USDA verification is in progress.
Cite as: Macro Friendly Meals, "Tuna poke-style bowl", https://macrofriendlymeals.com/recipes/tuna-potato-rice-l3, data v2026-10-08.2.